A shoulder and upper-back mobility drill in which you hold a kettlebell upside down by the horns and trace a slow circle around your head. Keeping the bell close as it passes behind the neck asks the shoulders to move through their full range while the core stops the ribs flaring and the lower back arching. It is a standard opening movement in a kettlebell warm-up because it prepares the shoulders for pressing and get-ups with a very light load.
How to do the Kettlebell Halo#
- Stand tall with your feet hip-width apart and hold a light kettlebell by the horns with the bell turned upside down, so the weight sits above your hands.
- Bring the kettlebell up in front of your chin with your elbows tucked in.
- Brace your core, squeeze your glutes, and keep your ribs down so the movement happens at the shoulders rather than the lower back.
- Circle the bell around your head, letting it pass close behind your neck while your head and torso stay still.
- Keep your elbows close to your head so the bell travels a tight path instead of a wide arc.
- Bring the kettlebell back around to the front of your chin to finish the circle.
- Complete the planned reps in one direction, then repeat the same number the other way.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Rear delts, Traps, Upper back, Abs
Common mistakes#
- Letting the bell swing wide of the head, which turns a mobility drill into an uncontrolled arm swing.
- Arching the lower back and flaring the ribs as the bell passes behind.
- Using a heavy bell, so it has to be rushed past the head and neck.
- Ducking or turning the head to make room instead of keeping it still.
- Circling in only one direction.
